Nautilus NS 200X User Manual download pdf (Page 10)

FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTES

Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to

failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your

caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set

and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the

point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that will allow you to

stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each

set.

Chest

Shoulders

Chest Press

Incline Chest Press

Seated Shoulder Press

Seated Low Rows

Standing Lateral Shoulder Raise

2-4

8-12

Body Part Exercise Sets Reps

Day 1

Back

Arms

Seated Lat Rows

Wide Pull downs

Standing Biceps Curl

Triceps Push Down

2-4

8-12

Body Part Exercise Sets Reps

Day 2

COMPLETE CONDITIONING

Legs

Trunk

Leg Extension

Standing Hip Extension

Leg Curl

Calf Raise

Low Back Extensions

Seated Resisted Abdominal Crunch

2-4

1-3

2-4

8-12

12-15

8-12

Body Part Exercise Sets Reps

Day 3

THE WORKOUTS

1 2 ... 5 6 7 8 9 10 11 12 13 14 15 ... 26 27

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Nautilus NS 200X User Manual Page 10

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